Sacroiliac (SI) Joint Pain Relief Exercises | Stretches To Avoid

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Sacroiliac (SI) joint pain is a very common problem which can cause severe discomfort in daily life. As a Doctor pf Physical Therapy, and a person with the history of SI joint pain, in this video I'm sharing best practices, tips and exercises for avoiding and reducing SI joint pain.
In this video we will talk about:
✅ Understanding SI joint pain symptoms, how to identify your problem
✅ Which exercises and stretches you should avoid at all cost with SI joint pain
✅ Which exercise will give you immediate pain relief
✅ What to avoid in a gym and when doing yoga
✅ Best sitting and standing with SI joint pain
My name is Dr. Ryan Peebles and I dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. In the video I'll share my favourite exercise that can help you fix your chronic back pain. If you have lower back pain when you do any regular exercise, especially with squats, then I have a solution for you.
Sign up for the Lower Back Pain Relief Training Program- 7 Day Free Trial HERE 👇
www.corebalancetraining.com/p...
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#backpain #sijoint #lowerbackpain
Thanks for watching the video Sacroiliac (SI) Joint Pain Relief Exercises and Tips

Опубликовано:

2 июн 2024

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Комментарии : 605

@ryanpeeblesdpt Год назад

Please let me know if you found this video helpful, so we know if I should keep producing more!

@themassagedoula Год назад

Where in california are you located? Or are classes only online?

@MrSamIAm39 Год назад

Yes!

@eng.yousefmohamedali4725 Год назад

Yes about si joint

@KatarinaS. Год назад

Yes, very helpful, please make more like this. Thank you!

@christellelemaire9749 Год назад

❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

@greycoyote7056 10 месяцев назад

OMG 😢 I do all these bad stretch’s. I’m my own worst enemy

@likeretirement3245 7 месяцев назад

THANK YOU!! I could not figure out why i had discomfort in my right groin, my right glute, & my right low back. Everyday i do yoga ; and almost every workout has a lunge , or figure 4 or a pidgeon pose. I has no idea that i was slowly throwing my SI joint out of whack. It makes total sense!

@CoreBalance 7 месяцев назад

Thank you so much for sharing! It's great to hear that the video helped you connect the dots about your discomfort. We're glad to have been of help! 😊

@Dialogueisimportant7813 7 месяцев назад

Me too…. Oh my gosh it has hurt for years, where my life is so small right now, I am hoping this will help.

@leighhess3774 19 дней назад

Same here! 3 Dr and 2 PT professionals and they want to do fusion surgery. There has to be another option

@MarinaPeebles Год назад

Basically every "don't" that you described here contributed to really painful SI joint pain for me in the past. Thank goodness you're on this Earth 🌍 to teach me how to move healthy! Thank you Ryan for helping me and sooooo many others ❤️

@robertrogers3812 9 месяцев назад

Glad to find this. Thank you so much. My issues exactly. What I was doing was making it worse. I'll try this , new to me, routine.

@newpilgrim 6 месяцев назад

Same here🤣. When I watched this video, I couldn't believe how wrong I'd been getting it.

@peterjoachim2865 6 месяцев назад

Ditto! I've been doing a lot of figure 4 stretches and dead bugs.

@Kitty-lv7hp 5 месяцев назад

There is so much confusion within the Physical Therapy world. My PT prescribed the exact exercise/stretch to supposedly help the one-sided low back SI hip pain!🤨

@user-fv1tu5co6m 3 месяца назад

This is good! You explain clearly what many don’t on what Not to do & what to do. I like that!! Thank you!!

@ChrisS-kx1ub 2 месяца назад

Thanks dr Ryan, I did CBT, I honestly loved it, I know you are genuine in everything you do, if I could afford it I would do it for a whole year but I have struggled to balance it all, still active in military, constantly busy, and every time my si joint flairs back up I am back to you because it describes so many of my issues, stress seems to be one of the biggest issues, seems to tighten my psoas/hip flexors etc., then add a few of those asymmetrical things and in a few weeks I’m back to si joints in terrible pain. If I ever get back to myself, I’m gonna send you a gift, PT’s Chiro’s done it all and no one has given me hope like you.

@maraveldman4694 21 день назад

So thankful to Find you !

@carminaburana9163 2 месяца назад

Thank you, Doctor !

@bjb7745 Год назад

Very helpful. My doc and PT don't explain all these issues. They just give me exercises for my hip arthritis, but one of them is the bridge so I want to learn more about doing it correctly.

@webistebi8310 3 месяца назад

Good stuff! Thanks so much for sharing!!!

@patriciagriffin1505 14 дней назад

Yes very helpful

@angelacdillon9060 Год назад

If you are wondering it is true - this guy is for real! I've been struggling with low back pain for over a year. His training has given me hope and relief just after 2 weeks. I look forward to continuing so that my back pain is a thing of the past! I am so grateful for the help and a change it has brought to my life.

@CoreBalance Год назад

Thank you so much Angela... That means a lot. I am grateful to have you in the program, and proud of you for the progress that you've made! 🙏

@angiepuelz5834 9 месяцев назад

I have had a discectomy and recently suffered debilitating back pain, only to find out that I have a reherniation in the same location. I didn’t want to jump into another surgery. I found your core balance training program and I’ve been doing it faithfully. I’ve become aware throughout the day that I am not engaging my core as I should. I have done a lot of physical therapy annd I am finally understanding my body. I also suffer SI joint pain and I feel like a lot of the exercises in the past that I have done exacerbated the problem. Thank you for your dedication!

@davo-ju6er 16 дней назад

very helpful .

@dennisbackstrom2244 9 дней назад

Great in formation thanks

@souldoula7436 11 месяцев назад

As a PTA who has struggle for years with SIJ pain doing all the things such as this, I'm so grateful for your succinct information! Keep it up please 🙏 You know as I do the "pain management" aspects of Healthcare never try to get to the root cause of these issues for people and treat only the sx. Ty!!

@CoreBalance 11 месяцев назад

Hi there, Thank you so much for your feedback. It is an honor to be able to help people and provide content. Thank you for your very kind comment!

@HarshitaBarreoverBar 3 дня назад

So good! Wow!

@redroofrecovery 2 месяца назад

Great guidance. Thanks ❤

@michaelgallagher3575 10 месяцев назад

Thank you. Well done.

@guitjammin4710 3 месяца назад

Thank you! Really helpful information

@amandarach7638 2 месяца назад

Thank you so much for this helpful information! It explains a lot.

@yvetteburford762 3 дня назад

Thank goodness ! Somebody knows this !

@user-sv5eq4sj8t 2 месяца назад

Great video thank you!

@maryurban8764 15 дней назад

Very helpful

@chordbotsongs3320 29 дней назад

Keep going!!! Definately!!!

@angelacdillon9060 Год назад

This video is very helpful. It's not only a good reminder of how to keep the pelvis balanced when we sit, stand and move, it also help me diagnose where my pain is coming from. In addition, it showed me what exercises I am doing that aggravate the problem.

@CoreBalance 7 месяцев назад

I'm so glad to hear that! Glad it's been so helpful for you and thank you for sharing! 😊

@jeffchalfant9801 2 месяца назад

Well explained, helpful video. Thank you!

@topalaluiza9647 28 дней назад

Thank you 🎩🙏🤗

@isabelle3365 3 месяца назад

Great advices. Well explained.

@richgage6510 9 месяцев назад

Thankyou for this! The information and straight forward explanation is phenomenal! Yes please to more videos

@DanStratocaster1 Месяц назад

OMG Thank you. Awesome information. This is most definitely my issue.

@martinfricek4787 22 дня назад

Lovely video ❤

@michelefrancesconi8516 9 месяцев назад

Thank you!

@aideedelgado5703 8 дней назад

You have been the most informative video I have encountered. Thank you

@wefundproperties 3 месяца назад

Yes . Finally something that connects to my issue

@calvinferreira5732 10 месяцев назад

Like the way you think Champ. Honest , Helpful. Thanks

@dman7106 8 месяцев назад

Dude, your awesome. Thanks!!

@sairabohan-croft5786 17 дней назад

Great explanation to help my understanding.Thank you very much.

@hokutomaster89 11 месяцев назад

I have been in crippling back pain for the last 5 months. Have been going to doctor, physical therapy, and chiropractor. Was told i have two bulged discs with sciatica, and arthritis in si joint. Dont know who to trust anymore, meds and physical therapy dont seem to help, and doctors and chiro dont seem to truly care. Been dealing with this off and on for close to a decade, this time is the worst possibly. This video is helpful because as explained how doing things one sided, or asymmetrically, can worsen symptoms. I did a few of the stretches and exercises you mentioned not to do last weekend, and it made the pain 100x worse the day after and its still horrible. I will be more mindful of the si joint and stability. Thanks for the knowledge and advice! And good luck to everyone else experiencing pain, the key is to figure out what helps, and what makes it worse!

@CoreBalance 9 месяцев назад

Hi there! Thank you so much for your comment. I am so sorry that nothing is helping this far, and I truly would love to serve you. My program has helped thousands of people get out of back pain for good! I have a very high number of students in my program to address Si Joint, sciatica, and so much more. If you are ever interested, feel free to check out my Free Masterclass here: www.corebalancetraining.com/masterclass as well as emailing my team for any questions you may have at program@corebalancetraining.com. The solution is out there, and you are not alone! There is absolutely hope for you.

@rosemarydewar4843 8 месяцев назад

Yes very logical information

@drb5439 Год назад

Thanks a lot for this video

@frankreashore 4 месяца назад

Excellent video

@oliverluketurner Год назад

Loved it. Ive been doing those excercises you said not to and have suffered.

@teresadinnie3110 Месяц назад

Your voice is already helping me! So delighted to have found your channel & your exercises make so much sense. Thanks

@darrencooper4251 2 месяца назад

Hi Doc thanks for sharing your great work very interesting & helpful 👍

@donnagolub3355 21 день назад

I’ve had a spinal fusion and now SI joint issue so I learned any type of lunge movement, even stagnant causes trouble. I don’t teach yoga anymore because of it. I get a lot of popping, esp on my right. I get back, pelvic and glute pain. The other day I sat crossed legged on my mat and I’m stiff so I don’t do it often. But it really helped my pain. I can’t do any of those pigeon poses either. No deep squats either. My SI issue appeared after l4-5 fusion but only after a ridiculous twisting chiropractic adjustment. I do some isometric pushing out exercises to strengthen my SI. Laying down with one knee bent and pushing that knee into my hand. It helps too. Surprised how much. I used to teach yoga and Pilates and train so I know the anatomy. This is so correct!

@elenoreswellanore 21 день назад

Thank you so much, looking forward to doing these and returning to balance and strength😢

@ellenrole4420 Год назад

Excellent video and explanations! Thank you! I will be signing up for your program!

@jennifersheets1382 11 месяцев назад

I'm finding your videos very helpful. I'm an LMT and retired high jumper. I used to train 3 to 4 hours a day. I was so strong that spinal and SI joint dysfunction wasn't even on my radar. My strength also offset my flexibility. Life after high jump lead me down the path to power yoga and low impact exercise to manage all the aches and pain that flooded my body. Fast forward 20 years, now I have joint instability in my SI joint and lumbar spine. I've recognized that that I've much less strength and my glutes don't fire properly and that my illiacus is super tight. I've been embracing ways to battle the gluteal amnesia, release the illiopsoas and build strength beyond that to reintroduce those "other" exercises.

@MaxJansen-kw6qs 5 месяцев назад

Do you contribute yoga and low inpact excercise to your instability?

@dudewhathappenedtomycountr9099 3 месяца назад

I was a hardcore athlete as well over the years. I was so convinced that I was keeping myself strong and protecting myself by being so active. Now having to accept that I've caused all these painful issues is a tough pill to swallow. Learning to relax helps. Be kind to yourself.

@simonestreeter1518 3 месяца назад

Thank you for this video! I too am a yoga casualty, and didn't even feel it coming.

@kimyoung3484 9 месяцев назад

Thank you Sỉr ♥️

@Mansmatters 8 месяцев назад

Very informative video

@AnyUser-wq5gu 10 месяцев назад

Thank you very much for creating such video regarding s-i joint. May god keep you healthy and happy for your right advice and support

@lizscarborough9656 10 месяцев назад

Yes very. Just what I need. Good explanation it described me . I stretch feel ok then bang back goes and can’t understand it but you have helped me

@NuToob 2 месяца назад

I believe that some of this information about the SI Joint may be incorrect: 1) The SI joint has been studied under load (cannot remember modality, sorry) and the movements are tiny (~0.2mm), even in people with SIJ pain. Hence the pain doesn't come from excessive movement per se. 2) The clicking, much like clicking in other joints, is probably due to temporary formation and collapse of nitrogen bubbles locally, rather than any physical movement at the joint. (However saying that, I have often wondered about physical movement because sometimes it really feels like a big "clunk" when I lunge deeply with that ipsilateral leg forward.) I'm not an expert however (although I am a doctor, and a SIJ pain sufferer, so am always trying to figure out what's going on with this frustrating condition).

@tinamorcos3157 7 месяцев назад

You are so right All those yoga stratch That you mantion was put me in lot's of pain Thank 🙏 you very much

@AronsonAmanda Год назад

Ohhhh my goshhhh this is EXACTLY what I have! Thank you for this video. So many questions have been answered for me

@user-dl4qs7tx3g Месяц назад

thank you from egypt

@elainroles7217 9 месяцев назад

I will take your advice.

@jennielombardi1498 10 месяцев назад

New injury. I know now totally understand how this happened to me. Thank you

@pennysavage419 9 месяцев назад

Very helpful. The instructors at the fitness studio where i go do all the wrong stretches for the si joint! I did the bridge exercise this a.m. and my back feels good! Thank you

@alicetrieu7733 Год назад

Thank you! This is exactly what I needed.

@CoreBalanceProgram Год назад

Thank you for watching, Alice! I am so glad you are here.

@michaelcarolan3117 8 месяцев назад

Very good

@darjazupanc997 10 месяцев назад

Thanks

@prashantc1399 11 месяцев назад

Thank you for detail video

@CoreBalance 11 месяцев назад

Hi, Thank you so much for your comment. I hope you enjoyed it!

@gosia3032 Год назад

Awesome information !!! Thank you

@CoreBalance 11 месяцев назад

Thank you so much for watching this video!

@dogsbody9293 Месяц назад

Thank you so much! I have been troubled by SI joint pain off and on for 40 years. Now I finally have some ways to improve and stabilise the joint rather than inflame it with incorrect stretching which is what I have been doing. Thanks for the excellent information, I now have a strategy and a plan to help me to improve this injury. (Newly subscribed).

@garyji 8 месяцев назад

Clear, succinct explanations. Very helpful. Thanks.

@CoreBalance 7 месяцев назад

Glad to hear that it was helpful! Thank you for being here!

@mariateresarueda4079 Год назад

Exellent video!! Thank you so much😊

@CoreBalance Год назад

Glad you enjoyed it! Thank you for the positive comment

@BrassyBrunette 8 месяцев назад

M supposed to begin PT today for my SI joint pain. I just saw a spine specialist. Had xrays and a MRI that showed nothing relating to my pain. I pointed directly to my left SI joint and told this MD that it hurts. "Right There" He just agreed it was called the SI Joints. I have already been doing the bridge with a band for several wks already. The type of work I do requires alot of bending. I realize I deep squat to try to avoid bending. This is probably contributing to my pain alot. Your videos have been the most helpful yet. I've had this problem for YEARS. And have searched for answers high and low. I've passed a vid to friends to point them in your direction.

@SpineDPT Год назад

Wow, love this video… thank you 🙏

@CoreBalance Год назад

You are so welcome!

@user-iu1hi6zj7s 10 месяцев назад

Thank you so much! That was very helpful

@CoreBalance 7 месяцев назад

Glad it was helpful! Thanks for watching!

@pod2arabic 8 месяцев назад

Thank you, very helpful.

@CoreBalance 7 месяцев назад

You're very welcome. Glad to hear that it was helpful!

@cindyvan635 10 месяцев назад

Wow, great info, I was told by Physical therapists to do a few stretches you mentioned. I now see why it was aggravated, thank you🤗

@dorothybird7134 4 месяца назад

Cindy , i noticed this as well … Dr Ryan has told me so much more than I was taught at my physical therapist clinic.

@Naomiby1 7 месяцев назад

What a fantastic video - so helpful! I will be signing up.

@CoreBalance 7 месяцев назад

Great to hear that you've found it helpful! We're so excited to have you join us!

@sherryobar5750 10 месяцев назад

Thank you for the video! Car accident, low back strain into popping on center left, into hip pain & then loss of leg strength and coordination & low back pain/ stiffness. Inability to walk for a couple of days was scary! PT soon.

@MacMcCabe2456 6 месяцев назад

Great information, good stuff ! Looking forward to more .....

@CoreBalance 6 месяцев назад

Thank you for watching! More to come! 😊

@TomGlander Год назад

LOVE the skeleton demos, showing exactly where things are happening. This is great material, don't stop.

@CoreBalance Год назад

Much appreciated, Tom. I will keep going... thank you for the support and encouragement!

@nancyflusa9992 10 месяцев назад

Thank you intro was slow but it delivered complete info. I have has SI for two decades.

@gustavcoetzee5018 11 месяцев назад

Thanks good advice. Helps me a lot.

@CoreBalance 9 месяцев назад

Thank you so much for watching!

@CynVee 2 месяца назад

Thank you so much. I have been in so much pain for so long and searching RU-vid videos for an answer. I wasn't even sure which joint was causing this pain, let alone why. Twenty years ago, I had intense sciatica and had surgery on L4 and L5, so I knew this wasn't sciatica. I don't feel that popping was the right way to go, so held up and kept searching. I have severe rheumatoid arthritis so I have a lot of joint issues since I was dx'd before biologics. I can't do most of what you describe here but can certainly not do all those things that cause problems and pain. I can also start getting my whole body in better alignment. I just subscribed and just wanted to say thanks!

@waxonjitehurst 11 месяцев назад

Every "don't" that you have listed are movements that i have been told to do in yoga, PT, and for basically my whole experience with low back pain. Thus, you could imagine that I was a little bit angry and still in disbelief that maybe, just maybe, you could be right. But hey, I am going to try some of your suggestions and see if they work for me. Since I have lumbar stenosis, i've not really (and neither have my PT's) thought of addressing the SI directly until my acupuncturist did cupping therapy directly over the joint and relieved tension immediately. Thanks for the info mate!

@CoreBalance 10 месяцев назад

Hi there, Thank you for your comment. I completely understand your frustration. I appreciate you giving my tips a try, and I truly hope you feel relief and enjoy my suggestions. If you want to dive in deeper, here is the link to my Free Masterclass : www.corebalancetraining.com/masterclass Thank you so much for watching! Best of luck to you.

@sallybradford6312 2 месяца назад

Very helpful! The symptoms you describe are exactly like the ones I have experienced over the years, becoming intense recently. I have had various treatments but nothing has worked and I suspect no one has come up with a diagnosis. I will take these recommendations and hopefully find relief. Thank you!

@Tastee8 13 дней назад

Very helpful. I have been in pain for the last 2 weeks and wasn’t sure what stretching to do. Some of those I was doing was bad for me. Thank you so much. ❤

@kathleenhennessy9184 9 месяцев назад

Great information. Very helpful.

@CoreBalance 7 месяцев назад

Glad to hear it! Thanks for watching!

@tj4787 11 месяцев назад

Very helpful thank you so much 🙏🏾♥️

@CoreBalance 11 месяцев назад

Hi there, Thank you so much for watching this video!

@DaisyPJs63 Год назад

So very helpful!

@CoreBalance Год назад

Thank you Daisy!

@patriciazarraga1721 2 месяца назад

Thaaaank you! I‘ve been adviced to do yoga, but I noticed that it was not helping me at all, now it makes sense, I was doing many exercises that you mentioned it shouldn’t been done

@torjusekkje6264 Год назад

Thanks! Very helpful😍

@CoreBalance 11 месяцев назад

Thank you so much for watching!

@deborahflak2958 3 месяца назад

I’ve been so confused over the years and doing all the things you say not to do and inching my way toward realizing asymmetrical posture and movement was a problem. Your pointing out the anatomy so clearly and showing the exercises that are wrong so clearly is very helpful!

@knolasco77 9 месяцев назад

I have been watching video after video regarding the pain I was having. I can stop looking now as you explained exactly where and what I was feeling in my lower back. I also realize that I was doing the wrong stretching routine. Thank you.

@rickfritschle1732 9 месяцев назад

Thank you sir. Very helpful info.

@CoreBalance 7 месяцев назад

Glad to hear! Thanks for watching!

@samandahalliburton1809 Год назад

Thank you!!!!!!!!!!

@CoreBalance Год назад

You're welcome!

@50LOVESIT Месяц назад

Been waiting for a diagnosis and PT referral for far too long- and doing all the wrong stretches in the meantime. I feel like this is the answer, starting today!

@bobbyward24 10 месяцев назад

This was extremely informative. Thanks

@CoreBalance 7 месяцев назад

Glad it was helpful! Thank you for watching!

@verjabina369 Год назад

Thank you for this information . I found it very helpful ❤❤❤

@CoreBalance 11 месяцев назад

Thank you for being here!

@zproximo Месяц назад

Thanks doc...spot on...I have suffered this for almost 5 yrs doctors could not diagnose...but your videos jave helped me self diagnose just 2 days watching your videos...God bless

@pietrocantuccini5584 21 день назад

You would have been better off seeing a physiotherapist. The more specific about preceding or any causative activities a sufferer can be, and possibly identifying the names of painful muscles (anatomy illustrations), the more precise and faster they can help.

@xaero2006 Месяц назад

Gold info. Thank you. Can I do bulgarian split squat? I love that exercise..

@lindaberg1695 10 месяцев назад

Thanks for this video! I've seen so many videos that tell the viewers to do a lot of the exercises shown here...No wonder my SI pain isn't getting much better....